Fitness is an equation of sorts. It is 70% food behavior, 20% workout intensity and 10% genetics. Genetics, we are stuck with, but we can do much with the other two parts of this math. For weight loss, you’ll need 100% focus on the 70% piece of the equation. Here are some proven strategies you can put in practice today.

Choose the macronutrient content of your meals wisely. The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. Protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

Eat small, frequent meals. The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases metabolism. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day. Eating less is not the answer. Timing, quantity and quality are the keys.

Control calories and portions. To lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Do you have any idea how many calories you are consuming, so that you can still eat the foods you love and lose weight?

Keep a journal. Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices. Now you know your calories in, and calories out.

Learn how to control emotional eating. Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions. Why are you about to eat that?

Weigh regularly. Frequent weighing is proven to help people achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. Be smart here. Once a week, is probably best so that you don’t talk yourself into failure when the scale may not be moving but your body composition is. Do you know your body fat numbers and associated BMI?

Lose weight at a safe rate. Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

Get support and rewards for your successes. Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Having a friend “in the trench” creates support, accountability and camaraderie in the journey.

Include strength training, not just cardio. The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Lean tissue burns more calories. Strength training builds lean tissue. Timing, frequency and alterations to intensities will also promote faster gains.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. Call Fitness Together at (619) 794 0014 for more information.

Blake Beckcom is co-owner of Fitness Together, along with his wife Gwynn, in Mission Hills. For information on how to get started call 619-7940014 or visit www.ftmissionhills.com